The Dukan diet is a menu for every day. Tables.

The method of getting rid of extra pounds developed by Pierre Dukan is popular with many people who want to lose weight. The good thing about this is that if you follow all the recommendations, the weight gradually disappears and does not return. If you do sports at the same time, this diet will help you lose weight in the shortest time. Let's consider in more detail: what is the Dukan diet, the menu for each day and what restrictions should be taken into account when compiling it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and worry-free.

Dukan diet: menu for each day of the "Attack" phase

The first stage of this nutritional system allows for the consumption of large amounts of protein. The list of permitted foods includes many items, so you can make your diet very diverse. The only thing you need to remember is that you cannot eat more than two eggs a day, and for those who want to get results faster, it is better to exclude the yolk.

Another limitation in the "attack" phase is that the food should not be fried, since this phase excludes the consumption of any oil other than paraffin oil. It can only be cooked in a dry pan. Modern non-stick coatings allow you to eat even boiled eggs and omelets these days.

If you cannot buy high-quality fresh fish, you can buy canned fish. Spice lovers choose this diet because there are no restrictions on the use of spices in their food.

Be sure to include one and a half tablespoons of oat bran and one and a half liters of liquid (not only pure water, but also tea, diet cola or skim milk) in your diet every day. So, let's look at a sample menu for the week:

Table 1. Menu for each day of the "Attack" phase

	Breakfast	Supper	Afternoon snack	Supper
Monday	Baked eggs with meat and black coffee	Listen, diet coke	Light stew, green tea	Cooked meat and green or herbal tea
Tuesday	Pancakes based on oat bran with cottage cheese and tea (any other than black)	Meat and boiled eggs, broth with cola (diet only)	Natural yogurt without fillers	Baked fish and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Chicken cutlets baked in the oven, natural yogurt and tea	Cottage cheese and low-fat kefir	Boiled seafood and a small can of Diet Coke
Thursday	Wholemeal bread (can be replaced with self-made pancakes or flat bread), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light cottage cheese stew and herbal tea	Meat cooked with spices and kefir
friday	Two boiled eggs and light natural yogurt with bran, herbal tea	Baked cod cutlets, kefir	Skimmed milk and cottage cheese	Boiled or baked turkey fillet, a small piece of processed cheese and green tea
Saturday	Light omelet cooked in a dry frying pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Stew and tea	Bran cakes and fish broth, diet coke	Baked cheesecakes and natural yogurt washed down with herbal tea	Oven-baked cutlets, kefir

The above menu can be changed as you like. Do not forget that this diet offers many recipes that will allow you to eat deliciously and not feel hungry even during the "Attack" phase.

At this stage, it is rational to observe restrictions from 2 to 7 days. During this period, you can lose weight up to 6 kilograms. Portion sizes are unlimited. But avoid overeating, you need to eat often and in small portions. If you want, you can add a second breakfast or drink a glass of low-fat kefir before going to bed.

Dukan diet: a detailed menu for each day of the "Cruise" phase

The next stage lasts from two to six months. During this time, you can eat up to a hundred foods that are easily combined with each other. The only vegetables you shouldn't eat are potatoes, beans, and peas.

Table 2. Menu for each day of the "Cruise" phase ("Alternation")

Days of the week	Breakfast	Supper	Afternoon snack	Supper
Monday	Flatbread or bran bread, omelette or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Cottage cheese stew and herbal tea	Fresh vegetable salad and a piece of meat cooked in spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and bran kefir (do not use whole bran, as you will need to make flatbread from it for an afternoon snack today)	Ear soup and green tea	A few slices of lightly salted salmon (cook it yourself, otherwise too much salt will cause fluid retention in the body) and bran cake, coffee	Meatloaf with Egg, Yogurt and Diet Coke (small can)
Wednesday	Natural yogurt, cottage cheese mixed with coffee	Meat solyanka, green tea	Bran pancakes, kefir	Salad, chicken cutlets baked in the oven, herbal tea
Thursday	Omelette baked in the oven with ham and coffee beans	Soup with bran (instead of potatoes) and dumplings, green tea	Baked cheesecakes, skim milk	Baked, steamed or baked fish, low-fat kefir
friday	Lightly salted salmon and two boiled eggs, coffee	Oven cut turkey cutlets, vegetable salad, diet cola	Bran and kefir	Baked fish on a bed of vegetables with cheese, herbal tea
Saturday	Light curd stew and green tea	Flat bread or pancakes made from bran, fish soup with cod species	Boiled seafood and coffee	A piece of beef cooked with spices and diet cola
Sunday	Omelet baked in the oven, natural yogurt without fillers and coffee	Minced beef meatballs, vegetable salad and diet coke	Green tea and baked cheesecakes	Vegetable stew with chicken breast and herbal tea

We introduced the Dukan diet (menu for each day - table 2), which is based on the principle of replacing pure protein days with combined days one after the other. It is suitable for those who want to lose up to ten kilograms. If you need to remove more pounds, alternate days according to the principle of three out of three or five out of five.

Consolidation phase: what to eat during this period?

Everyone who loses weight feels great relief when they reach the third stage. After all, here you can eat solid pasta, potatoes and fruit. However, there is a limit: berries and fruits can be eaten in an amount not exceeding 200 grams. The following remain on the banned list:

• bananas;
• cherries;
• grapes;
• wheat bread (substitute whole grain bread).

It is allowed to drink no more than two glasses of wine per week, you can buy only 2 pieces of bread per week. Only twice a week you can buy meals with additional flour (preferably rye) or potatoes. Increase your daily bran intake to two and a half tablespoons and eat only protein every Thursday.

At this stage, natural flower honey is allowed, which can be used to sweeten tea or eat in the amount of three teaspoons in the morning. They can be used to sweeten tea or eat as a snack. As before, we don't recommend drinking black tea, believe me, green tea tones better, and herbal tea, on the contrary, can calm you down before going to bed (especially if you choose the option with chamomile).

Table 3. Menu for each day of the "Consolidation" phase

Days of the week	Breakfast	Supper	Afternoon snack	Supper
Monday	Green tea and light cottage cheese stew	Whole grain or oat bran crispbread, salmon soup, herbal tea	Two hundred grams of allowed fruits	Baked meat with vegetables and potatoes, glass of wine or diet coke
Tuesday	Fried or baked cheesecakes, coffee	Meat soup, flat or oat bran bread and green tea	Two hundred grams of berries	Vegetable salad and chopped chicken patties, diet cola or herbal tea
Wednesday	Cottage cheese stew with berries, herbal tea	Cod fish soup, coffee	About 150 grams of fruit	Meat and kefir cooked in spices
Thursday (Attacks menu)	Flatbread or oat bran bread, processed cheese and coffee	Broth with chicken and two boiled eggs, green tea	Light cottage cheese stew and herbal tea	Boiled seafood and diet cola
friday	Scrambled eggs, natural wholemeal yogurt and coffee	Chopped beef meatballs, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet cola
Saturday	Crusty bread, omelette and coffee	Low-fat cottage cheese and meat solyanka, green tea	Two hundred grams of fruit	Meat cooked in spices, rice and vegetable salad, herbal tea
Sunday	Whole grain bread, a few slices of lightly salted salmon, two boiled eggs and coffee	Vegetable salad, baked turkey cutlets, green tea	One hundred grams of berries and fruits	Steamed vegetables, boiled or baked fish and a glass of wine

The duration of this stage is calculated individually based on the number of kilograms lost. For example, you got rid of 10 kilograms, which means that you need to spend a hundred days in the third stage (each hundred grams is one day of the third stage). If you haven't been exercising before, add 25 minutes of walking every day. If you are in good shape, then you can replace leisurely walking with jogging, in which case it is enough to spend 10 minutes on training.

How is stabilization going?

A person on the Dukan diet must control his diet for the rest of his life. It seems difficult at first, but when you limit yourself to the "Cruise" phase for a few months, the final phase will seem quite easy.

There are no special food restrictions at the final stage. It is only important to drink enough liquid every day and not to forget about bran. They should be in the amount of three tablespoons in the daily menu. In order not to miss bran, cook cookies, pancakes, flatbreads or add it to bread.

Remember that in Soviet canteens there was a rule that Thursday was fish day. It will also happen in your life, but in a different form: Thursday is protein day. Select any day from the attack phase menu and repeat it. If you look at Table 1, you will be sure to starve.

Train yourself to exercise. Walk for at least a third of an hour every day. You should not miss any day of the week, even if it is the New Year holiday or it is summer heat outside. It is best to do a few simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.